High Protein Meal Prep Guide — 7 Days of Meals in 2 Hours

Protein is not just for bodybuilders. A 2020 meta-analysis in the American Journal of Clinical Nutrition examining 49 randomised controlled trials found that protein supplementation significantly increased muscle mass and strength in both trained and untrained individuals of all ages, with benefits up to about 1.6g per kg of bodyweight per day. Beyond muscle: protein is the most satiating macronutrient, with research consistently showing that higher protein intakes reduce total caloric intake by reducing hunger hormones and increasing satiety signals.

For weight loss, a 2015 meta-analysis in the American Journal of Clinical Nutrition found that high-protein diets (>25% of calories from protein) produced significantly greater fat loss than normal-protein diets in a caloric deficit, while preserving lean muscle mass. For body recomposition (gaining muscle while losing fat), protein intakes of 1.6–2.4g/kg bodyweight are consistently recommended.

**1. Chicken breast (or thighs):** The most economical complete protein source. Bake 1–1.5kg at 180°C/350°F with olive oil, salt and garlic powder for 25–30 minutes. Shred or slice; stores 5 days refrigerated.

**2. Hard-boiled eggs:** Cook 12 at once (10 minutes from cold water, ice bath immediately). 6g protein each; stores 7 days refrigerated in shell.

**3. Greek yogurt:** No cooking required — buy 1kg full-fat Greek yogurt (10g protein per 100g). Use as a base for breakfast, sauces and dressings.

**4. Cooked legumes:** Drain and rinse 2 tins of chickpeas or lentils; or cook 400g dried lentils (25 minutes). 18g protein per 200g cooked serving.

**5. Tuna or tinned salmon:** Stock 6–8 tins. 25–30g protein per tin, no preparation required.

**6. Cottage cheese:** 11g protein per 100g, goes in everything from breakfasts to sauces. Underused and underrated.

**0:00–0:10 — Start the rice and legumes:** Put 600g rice in a rice cooker or saucepan. Start a pot of lentils if using dried.

**0:10–0:20 — Prep and season protein:** Slice chicken breasts, season with salt, garlic powder and smoked paprika. Slice the eggs and put them in a pot. Line baking trays.

**0:20–0:50 — Oven time:** Roast chicken (25–30 min). Roast a tray of mixed vegetables (sweet potato, broccoli, peppers — 25 min at 200°C). Hard-boil eggs simultaneously.

**0:50–1:20 — Prep sauces and dressings:** Make a large batch of tahini dressing (tahini, lemon, garlic, water). Make a simple tomato sauce for mixing with lentils. These two sauces transform the same base ingredients into completely different meals.

**1:20–1:50 — Portion and store:** Portion rice and vegetables into containers. Slice and portion chicken. Peel eggs, store in water. Label with day and macros.

**1:50–2:00 — Clean up and plan:** Write out which protein pairs with which carb and sauce for each day.

**Breakfast (40g protein):** 200g Greek yogurt + 30g oats + 1 scoop protein powder + berries. Or: 3-egg omelette with cottage cheese and spinach.

**Lunch (45g protein):** 150g cooked chicken breast + 150g cooked rice + roasted vegetables + tahini dressing. Or: 200g lentils + 2 hard-boiled eggs + roasted sweet potato + green salad.

**Dinner (50g protein):** 180g salmon fillet + 200g cooked rice + steamed broccoli + soy-ginger dressing. Or: 200g lean beef mince stir-fry + noodles + mixed vegetables.

**Snacks (20g protein):** 200g cottage cheese + fruit. Or: 2 hard-boiled eggs + 30g nuts.

Total: approximately 155g protein for an 80kg person — solidly within the optimal range.